314 Week of 2/3
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MondayTuesdayWednesdayThursdayFridaySaturday
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2/32/42/52/62/72/81
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WarmupWarmupWarmupWarmupWarmupWorkout
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250m Row Slow2 Rounds500m Row500m Row500m RowMonster Mash 1/22/2018
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20 Jumping Jacks25 SinglesArm CirclesBow/Bend3 Rounds21-15-9 reps for time of:
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250m Row Moderate20 R-Leg SkipsArm SwingsTrunk Twists5-10 RepsDumbbell Burpee, 50's/35's
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10 Pushup to Down Dog 20 L-Leg SkipsBow BendsLeg SwingsPullupsHandstand Push-up
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250m Row Fast20 Running in Place StepsThen,Hip CirclesPushups
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Active Spider-Man Lunges20 DU3 RoundsGlute BridgesSitups3 Rounds for time of:
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10 Scap Pullups3 Rounds 5 Sn. Grip RDLCat/CowAir Squats10 Hang Power Cleans, 155/105
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5 Kipping Swings
3 Scap Pullups + 3 Swings + 3 Pullups
5 Hang Power SnatchChild to Cobra50 Ft, Front Rack Lunge, 155/105
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2 Rounds5 Scap Pushups + 5 Pushups5 OHST-Glutes/T-HipsWorkout15 Chest-to-bar Pull-ups
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5-10 Strict Pullups/Ring Rows5 Power Snatch + 5 OHS5 Snatch BalanceGood Mornings5 Rounds Not for Time
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5-10 Strict Press
10 1-Arm Bottoms Up KB Press Right
3 Rounds for time of:
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10 Banded Good MorningsGymnasticsWeightliftingDeadlift
10 1-Arm Bottoms Up KB Press Left
400m run
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10 Air Squats10 Minute EMOM10-8-6-4-21x4 @ 85%10 Ring Rows w/Pause at Top21 Kettlebell Swings, 53/35
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Even: 5 Strict Pullups Adv - Weighted
Power SnatchThen, 10 Clapping Pushups12 Toes-to-bar
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StrengthOdd: 10 Ring Dips- Touch and goPause Deadlift
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Back Squat 5x5 @ 75%
- Increase weight as able
3x2 @ 75+10
*Rest 5 minutes between workouts.
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- Rest 2 minutes between setsOpen Workout 13.2- Pause just below knee
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10 Minute AMRAPWorkout
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Workout5 Shoulder to OH 115/7513 Minute AMRAPWorkout
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5 Rounds10 Deadlifts10 OHS 95/655 Rounds
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400m Run15 Box Jumps10 Bar Facing Burpees50 Double Unders
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10 Power Cleans 95/65 Adv 135/95
20/16 Cal Row30 Situps
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10 Front SquatsCashout
10 Box Step Ups w/Plate 45/35
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Pullup Skill Work
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- Kipping/Butterfly/Bar MU
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